Zane Strenght (ppl)
Unlock your potential with Zane Strength: 8 weeks to elevate your muscle, athleticism, and strength—commit to the challenge and transform your game!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8.5 | ||
| 2 | 4 reps | @9.5 | ||
| Superset | ||||
| 2A | Pull-Up (Neutral Grip, Weighted) | 2 | 5 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 2B | Diamond Push Up | 2 | 10 reps | @6 |
| 2C | Eccentric Push Up | 2 | 12 reps | @6 |
| 3 | Military Press (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 4 | 8 reps | @8.5 |
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 8 reps | @8 | ||
| 2 | 6 reps | @8.5 | ||
| 6 | Chest Press (Machine) | 1 | 8 reps | @7.5 |
| 1 | 6 reps | @8.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 7 | Arnold Press | 2 | 8 reps | @8.5 |
| 8 | Neck Curl | 1 | 8 reps | @6.5 |
| 3 | 8 reps | @8 | ||
| 9 | Neck Extension | 4 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 2 | 5 reps | @6 |
| 2 | Barbell Row | 1 | 12 reps | @7 |
| 1 | 8 reps | @8.5 | ||
| 2 | 6 reps | @9 | ||
| 3 | Alternating Dumbbell Curl | 4 | 8 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 1 | 12 reps | @6.5 |
| 3 | 8 reps | @8 | ||
| 5 | Upright Row (Barbell) | 4 | 8 reps | @8.5 |
| 6 | Lat Pulldown | 4 | 8 reps | @8.5 |
| 7 | Back Extension | 1 | 10 reps | @6.5 |
| 3 | 8 reps | @8 | ||
| 8 | Preacher Curl (EZ Bar) | 4 | 8 reps | @9 |
| 9 | Meadows Curl | 4 | 16 reps | @9.5 |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 40 min | @10 |
| 2 | Stair Climber | 1 | 20 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 4 | 15 reps | @6.5 |
| 2 | Bench Press (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 2 | 6 reps | @8.5 | ||
| 3 | Tricep Extension (Dumbbell) | 4 | 12 reps | @8 |
| 4 | Chest Fly (Dumbbell) | 1 | 8 reps | @8.5 |
| 3 | 12 reps | @9.5 | ||
| 5 | Shoulder Press (Machine) | 4 | 12 reps | @8.5 |
| 6 | Pike Push Up | 4 | 12 reps | @8 |
| 7 | JM Press | 2 | 15 reps | @8 |
| 8 | Single Arm Shoulder Press | 2 | 8 reps | @9.5 |
| 9 | Chest Press (Machine) | 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 12 reps | @8.5 |
| 2 | Lat Pulldown | 3 | 15 reps | @9.5 |
| 3 | Bicep Curl (Cable) | 3 | 10 reps | @8 |
| 4 | Isometric Row Hold (Dumbbell) | 4 | 8 reps | @9.5 |
| 5 | Spider Curl | 3 | 12 reps | @8 |
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 15 reps | @8 |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps | @8.5 |
| 8 | Face Pull | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | 0 reps | @10 | ||
| 2 | Hamstring Curl | 4 | 12 reps | @8 |
| 3 | Plank | 2 | 1 min | @8 |
| 4 | Power Clean | 4 | 12 reps | @8 |
| 5 | Lunge (Dumbbell) | 4 | 15 reps | @10 |
| 6 | Reverse Nordic Curl | 4 | 12 reps | @9.5 |
| 7 | Calf Raise (Leg Press) | 4 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 10 min | @6 |
| 2 | Squat (Barbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 2 | 6 reps | @9.5 | ||
| 3 | Seated Hamstring Curl | 4 | 12 reps | @8 |
| 4 | Leg Extension | 4 | 12 reps | @8 |
| 5 | Hip Abductor (Machine) | 4 | 8 reps | @7 |
| 6 | Bulgarian Split Squat (Dumbbell) | 4 | 6 reps | @8 |
| 7 | Hanging Leg Raise | 4 | 8 reps | @8.5 |
| 8 | Zercher Squat (Barbell) | 1 | 8 reps | @6.5 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 4 reps | @10 | ||
| 9 | Leg Press | 1 | 12 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 10 | Abs Crunch (Machine) | 4 | 12 reps | @7 |
| 11 | Seated Calf Raise | 4 | 12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zane Strenght (ppl) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Zane Strenght (ppl) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zane Strenght (ppl) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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